The MVMNT Winter Social is upon us. Let’s make this official.

Come raise a glass to celebrate the last four and a half incredible years of CrossFit on the Square and welcome in MVMNT. 

 

 

 

 

 

 

 

 

 

 

 

Pre-Order the new MVMNT Zip up Hoodie today through Dec 31st for only $38!

Warmup

Jump Rope 3 Minutes
Hip Mobility Series
10 Downdog Push-ups

With a partner:

20 Medicine Ball Chest Pass

Lift

Levels 2-4
5 sets
5 Bench Press (70%)
5 Barbell Row

Levels 0/1
5 sets
5 Kettlebell Floor Press
5 KB Bent-over Row

Conditioning

Alternate with a partner:

A.
3 Rounds

Upper Body Complex:
30 sec each for max reps

Battling Ropes – alternating
Ring Rows
Battling Ropes – double
Push-ups

Level 0-2
Knee Push-ups are ok

B.
4 rounds (12 min limit)

Jump Rope
15 Medicine Ball Overhead Throws
60 sec Rest

L4 – 75 Double Unders
L3 – 35 Double Unders
L0-2 – 150 Single Unders